Know Your HDL and LDL Facts:

by Elle Paula, Demand Media

Overview

If you're not taking your cholesterol levels seriously, you could be putting your heart and your life in danger. Some cholesterol, called high-density lipoprotein, or good cholesterol, helps protect your heart by removing cholesterol from the body. Other cholesterol, called low-density lipoprotein, or bad cholesterol, has the opposite effect. LDL contributes to heart disease by depositing cholesterol on the walls of your arteries and disrupting healthy blood flow. Paying attention to what you put into -- and what you don't put into -- your body can make a major difference in keeping your LDL and HDL levels within healthy ranges.

Definition of HDL, LDL & VLDL

Know Your HDL and LDL Facts (2/12)

Fat and water do not mix. Because blood is composed mostly of water, fats do not travel easily through it. That's where lipoproteins come in. Lipoproteins are carrier molecules that have an outer shell high in protein and phospholipids and inner layers that carry insoluble fats, such as cholesterol and triglycerides. Lipoproteins are categorized based on their ratio of protein to fats. HDL is made up mostly of protein. HDLs pick up cholesterol from the blood and bring it to the liver for excretion. LDL is made up of high amounts of both cholesterol and protein. LDLs carry cholesterol to your cells and deposit cholesterol on your artery walls. VLDL, or very low-density lipoprotein, is the worst lipoprotein because it is composed mostly of triglycerides and contains a very small amount of protein. VLDLs deliver fat from your liver to your tissues.

Can LDL Be Reduced by Being Vegetarian?

Know Your HDL and LDL Facts (3/12)

Being a vegetarian does not guarantee that LDL levels will decrease, but it does eliminate some of the major dietary factors that contribute to increased LDL levels. Saturated fat and cholesterol significantly contribute to high LDL levels. While saturated fat and cholesterol are found in both plant and animal foods, the majority comes from animal foods, such as meat and poultry. Eliminating these foods from the diet can help drop your total saturated fat intake, and as a result, your LDL levels. Healthy adults should consume no more than 300 milligrams of cholesterol per day. Adults at a high risk of heart disease or those with existing heart disease should limit cholesterol intake to less than 200 milligrams per day. Saturated fat should be limited to less than 10 percent of daily calories.

Does LDL Carry Phospholipids?

Know Your HDL and LDL Facts (4/12)

All of the lipoproteins carry phospholipids, as well as cholesterol, protein and triglycerides. The amount of phospholipids in LDL is higher than that in VLDL but lower than the amount in HDL. Additionally, LDL is composed of 20 to 28 percent phospholipids, 20 to 22 percent protein, 10 to 15 percent triglycerides, 8 to 10 percent cholesterol and 37 to 48 percent cholesterol esters.

Can Sweets Increase LDL?

Know Your HDL and LDL Facts (5/12)

Sweets, especially baked goods, can increase LDL levels. Cookies, cakes, brownies and pies are often made with butter, shortening or lard. These solid fats contain the saturated fats and trans fats that contribute to elevated LDL levels. Sweets contain high amounts of sugar, which contributes to increased triglycerides, another lipid that increases the risk of heart disease.

Can Cashews Raise HDL or LDL?

Know Your HDL and LDL Facts (6/12)

Cashews nuts increase HDL levels while simultaneously decreasing LDL levels. The omega-3 fatty acids in cashews nuts help naturally increase the body's production of HDL. High HDL levels are beneficial because HDL helps remove cholesterol from the body. Cashews nuts also contain soluble fiber, which binds to cholesterol in the digestive tract and helps the body excrete it in the stool, lowering LDL levels.

Does Shrimp Have LDL or HDL?

Know Your HDL and LDL Facts (7/12)

Shrimp is high in dietary cholesterol. A single serving, or 3 ounces, of cooked shrimp contains 179 milligrams. That's almost the daily recommended amount for adults. Despite this fact, however, the "American Journal of Clinical Nutrition" notes that eating shrimp as part of a low-fat diet does not significantly increase LDL levels. In fact, the shrimp raises HDL levels slightly more than LDL levels.

Does Wine Help With LDL & HDL?

Know Your HDL and LDL Facts (8/12)

Wine, specifically red wine, may lower LDL levels while simultaneously increasing HDL levels. The beneficial effects of wine are seen with moderate consumption -- one 5-ounce glass a day for women and two 5-ounce glasses a day for men -- not overconsumption. If you have high cholesterol levels, talk to your doctor about whether it's safe to add wine into your diet. Never self-medicate with alcohol.

Does HDL Get Rid of LDL?

Know Your HDL and LDL Facts (9/12)

HDL is often called good cholesterol because it can help your body get rid of LDL. As HDL moves through your arteries, it picks up excess cholesterol and delivers it to your liver. From your liver, it is either used to make bile, the digestive juice that helps digest fats, or excreted from the body. This process helps lower your LDL levels and is the reason doctors recommend increasing your HDL levels. Eating healthy foods and exercising regularly can help contribute to increased HDL levels.

Does Processed Food Raise LDL?

Know Your HDL and LDL Facts (10/12)

Processed foods, like cookies, crackers, doughnuts and margarine, are often made with partially hydrogenated oils, which increase the foods' shelf life. While adding partially hydrogenated oils is financially beneficial to the manufacturers, it is not beneficial to your health. These oils contain trans fats, which not only increase LDL levels but also decrease HDL levels. Because of this, the Food and Nutrition Board recommends limiting trans fat intake to less than 1 percent of your daily calories.

Can You Use Food to Lower Your LDL?

Know Your HDL and LDL Facts (11/12)

Your diet largely contributes to increased LDL levels, but luckily, your diet can also help reduce your numbers. Foods that contain soluble fiber, such as oatmeal, apples, pears, kidney beans and prunes, can reduce the amount of cholesterol that gets absorbed in your small intestine, thereby lowering your LDL. Nuts and olive oil contain unsaturated fatty acids and antioxidants that also help reduce LDL and protect the blood vessels from damage. Some foods, such as orange juice and yogurt drinks, are fortified with plant sterols, which are substances that come from plants that block the absorption of cholesterol.

Why is LDL Bad?

Know Your HDL and LDL Facts (12/12)

LDL does serve a purpose -- it carries cholesterol from your liver to your cells. In the process, some LDL deposits on the walls of your arteries. Your immune system reacts to this by sending out white blood cells to attack the LDL in an effort to remove it from the blood vessel, which creates an unhealthy inflammation of the blood vessels. As you age, more and more LDL grabs onto the artery wall, collecting in groups called plaques. When enough of these plaques form, the artery narrows, decreasing blood flow. Another danger is that one of these LDL plaques may break off, causing a blood clot and leading to a heart attack.

About the Author

Elle Paula has a Bachelor of Science in nutrition from Framingham State College and a certificate in holistic nutrition from the American College of Healthcare Sciences. She is also a licensed aesthetician with advanced training in skincare and makeup. She plans to continue on with her education, complete a master's degree program in nutrition and, ultimately, become a registered dietitian.